FBF CORE FINISHERS
FutbolerFit Training
General Fitness30 Days of Abs! An athlete's core is one of the most important muscle groups for all areas of fitness. Whether you want to lift more, run faster, or just want to have washboard abs, the core is essential to being an athlete. In "Core Finisher Vol. 1", each workout is 5-10 minutes long and is a great supplement to your workout of the day. Whether you are getting in some strength work, a hiit workout, or just going for a long run, throw these finishers in for 30 days and see what it can do for your core! All workouts include coaching instructions, video explanations, and a leaderboard for you to track and record your results. Also, feel free to do this program in order or out-of-order if you would rather pick and choose your favorites! Time to get after it and Earn That Rest!
A1
Hollow Body Bicycles
3 x 20
A2
Alternating Single Leg V Ups
3 x 20
A3
Forearm Plank
3 x 1:00
Circuit
B
For three minutes, complete as many rounds as you can of hollow body bicycles and alternating single leg v-ups back and forth. After the three minute cycle, jump straight into a one minute forearm plank or max forearm plank if you cannot make it the whole minute. After the minute, rest 1:00. Complete 2 full rounds of this workout. Record your total amount of bicycles and v-ups to the leader board. 9:00 Total
A1
Plank Shoulder Taps
3 x 20
A2
Tuck Up
3 x 15
A3
Deadbugs
3 x 20
A1
Hollow Body Rock
5 x 10
A2
Sit-Ups
5 x 10
A1
Mountain Climber
4 x 0:20 @ MAX
A2
V-Up
4 x 0:20 @ MAX
A3
Glute Bridge Walk Outs
4 x 0:20 @ MAX
A1
Side Plank
4 x 0:30
A2
Hollow Body Hold
4 x 0:30
A3
Side Plank
4 x 0:30
A4
Hollow Flutter Kicks
4 x 0:30
Neil Shaffer
6x Professional Soccer Player NASM-CPT CF-L1 10+ Years Fitness Coaching Experience
All you need is 5-10 minutes a day to get after this program. Don't wait until tomorrow. Start today. Get After It, Have Fun With It, and Earn That Rest!
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